Tag Archives: Goblet Squats

Core Work then Squats, Kettlebell Swings, Burpees and Row

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Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)

  • 60 second Plank
  • 30 second max Situps
  • 30 second Plank
  • 10 x V-Ups

Then every 3 minutes for 9 minutes

  • 8 x Back Squat @ 75% of 1RM

Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of

  • Kettlebell Swings @ 32kg
  • Goblet Squats @ 24kg
  • Burpees
  • Row 500m after each round

Results: Used 185lbs for the Back Squats. Metcon in 15:35

Bench Press then Dips, Goblet Squat and Russian Twist

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For quality

  • Practice Russian Pushups

Then 10 rounds of

  • 5 x Bench Press @ 70% of 1RM
  • Rest 60-90 seconds

Then AMRAP in 12 minutes

  • 18 x Goblet Squat @ 24kg
  • 12 x Russian Twist @ 14kg
  • 6 x Dips

Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.

Strict Press and Front Squats then Row, Goblet Squats and HSPU

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Take 5 rounds to work up to a heavy complex of

  • 5 x Strict Press
  • 3 x Rear Foot Elevated Split Squat per leg
  • Rest 2-3 minutes

Then AMRAP in 15 minutes of

  • Row 15 Calories
  • 9 x Goblet Squats @ 24kg
  • 3 x Handstand Pushups

Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).

Back Squats then Goblet Squats, Burpees and HSPU

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4 sets of

  • 8 x Weighted Straight Leg Situps with 45lbs Plate
  • 25 x Mountain Climbers (R+L=1)

Every 2 minutes for 8 minutes, work up to a heavy

5 x Pause Back Squat, 2 second pause at the bottom (22X2)

Then AMRAP in 15 minutes of

  • 15 x Goblet Squats @ 24kg
  • 9 x Burpees
  • 3 x Handstand Pushups

Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.